1. EMOM for 12 minutes ODD- Back Squat x 5 reps EVEN- 7 Burpees to a 6 inch target 2. EMOM for 15 minutes 1- 20 V-up 2- 12 Tempo Push up @ 1111 3- Single Arm D-bell Press x 6 per arm

Crossfit Games Open 15.4 is here! Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21  ... Continue Reading

EMOM for 5 minutes Power Clean x 5 Rest 1 minute EMOM for 5 minutes Power Clean x 3 Rest 1 minute Every 30 seconds for 5 minutes Power Clean x 1 rep * Increase weight as the reps decrease 2. Take 15 minutes to work on Skills/ weakness

1 4 sets of: Single Leg Glute Bridge x 12 per leg Hallow Rocks or holds x 45-60 sec Farmers Carry x 100 m 2. For Time Pull ups 2- 4 – 6- 8-10 Overhead Walking Lunge 4–8-12-16-20

Happy St. Pattys “Four Leaf Clover” In teams of two, with only one partner working at a time and alternating rounds… AMRAP for 7 minutes 150m row 30 Double unders Rest 3 minutes AMRAP for 7 minutes 10 Wall Ball shots 10 toes to Bar Rest ... Continue Reading